Would you say any form of exercise reduces anxiety?

Healthy Body, Healthy Mind

When it comes to anxiety, “exercise reduces anxiety”, this statement has never been more true.   Who benefits from exercise? Everyone can benefit psychological benefits from exercise but people who seem to see the biggest positive improvements in anxiety symptoms are:

• Those who exercise consistently for at least several weeks
• Are not already physically active
• Have severe anxiety
• Do aerobic exercise i.e. jog, swimming, dancing

How does exercise reduce anxiety?

While it’s not exactly certain how exercise helps to reduce anxiety but there are a number of possible reasons:

• Distraction: focusing thoughts on kicking the ball, hitting the hockey puck, the next dance step etc. prevents you from dwelling over your latest “problem” in life.
• Anxiety is driven by negative thinking. Giving your brain something else to think about in a constructive way can be a break for your emotions.
• Biological: exercise safely releases stored up adrenaline which is what causes that sick or sweaty feeling when anxious. Usually you will feel more relaxed after a run or spinning class.
• Strengthens your heart: When you experience stress and anxiety your heart rate goes up. Being able to control that, having a stronger heart, can help.  During exercise your heart rate increases. But over time as your cardiovascular strength increases you resting heart rate will decrease.  That is the heart is stronger.  Improved heart and lung function are usually associated with a greater sense overall well-being which can help with feelings of anxiety.  With a stronger heart the likelihood of it racing during a stressful situation will be reduced.
• Improves your mood: Increased blood flow to your brain causes mood enhancing “endorphins” (feel good hormones) to be released. When released that can brighten your mood. Self-esteem boost: Knowing you’re doing something constructive to help relieve anxiety can make you feel better about yourself.  Regular exercise will make you feel fitter, stronger, better and a self-esteem boost that may be longer overdue. 
• Exercise for anxiety: Aerobic exercise that gets your heart rate up is usually the most beneficial. For example: Swimming, Biking, Running / brisk walking, Dancing, Fitness/aerobics classes, Skating 

While weight training and other strengthening exercise are important for overall health they don’t seem to offer as much anxiety relief as activities that get the heart rate going, however if strengthening exercises do get your heart rate up they may be good for you.  Pilates, while not traditionally aerobic activity, can get the heart rate up.  Work on the reformer is very fluid and there is a continuity to the movement which of course is produced by you.  Exercises flow nicely from one to the other just as they would in a fitness or aerobics class without the impact.  Work on the jumpboard does get the heart rate up and when done for a 20-25 minutes can produce the desired affect needed to help reduce anxiety. 

Exercise can be helpful in preventing anxiety disorders from starting.  Exercise has also been noted to help with mental clarity and concentration both of which can be affected negatively by anxiety.  Even short bursts of exercises 10-15 minutes in length can be beneficial.  Higher intensity exercise seems to be better at reducing stress and anxiety that may lead to heart disease.  In the end though, exercise needs to be fun and enjoyable for you.  Choose something you enjoying doing or have always want to do or used to do and had fun doing.  Forcing yourself to do what everyone else tells you to do or what you should do, isn’t going to help with your anxiety levels.  Shop around for an activity that works for you.  Try different things without committing long term, initially.  Sometimes having a goal or someone(s) to exercise with you can be motivating.  Eventually, you’ll see that exercise reduces anxiety levels.